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Skin loving breakfast

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muesli dishYou all know that good skin starts from the inside, but how easy is it to eat well and drink enough water in reality. Well, my philosophy is to eat a big, healthy breakfast that’ll set me up, and then even if it goes downhill I know I’ve had some good stuff at some point during the day. Here’s my recipe for an easy, skin loving, nutritious breakfast.

• Mix a handful rolled oats, 1 Tbsp dried fruit, 1 Tbsp nuts, 1 Tbsp mixed of pumpkin seeds & sunflower seeds and ½ Tbsp linseeds. (You can make up a big batch of this dry mix and then just measure out a portion whenever you need).

• Pour over apple juice or milk.

• Top with a spoonful of natural yoghurt and a sliced banana or (if it’s the season) some berries.

• Enjoy.

So, what will this power-house of a breakfast give you;

OATS Oats are a brilliant source of essential vitamins such as thiamin, folic acid, and vitamin E. They also deliver a good dose of zinc, selenium, copper, iron, manganese and magnesium.(1)

DRIED FRUIT Dried fruit is full of fibre and vitamins and counts towards your daily fruit and veg portions. Prunes and dried apricots contain beta-carotene, while figs, prunes, raisins, sultanas and dried apricots are good sources of iron.(2)

NUTS Well, take your pick, they’re all super good for you. Nuts supply one of the best natural sources of vitamins E and B2 and are rich in protein, fibre, and essential minerals such as magnesium, phosphorus, potassium, copper, and selenium.(3)  My personal favourites are pistachios. Pistachios really rich in antioxidants lutein, beta-carotene and gamma-tocopherol.(4)

PUMPKIN SEEDS Pumpkin seeds are a really good source of iron, zinc and omega-3 fatty acids. I think they’re also really tasty.(5)

SUNFLOWER SEEDS Sunflower seeds are high in folic acid, selenium, iron and zinc, which are all essential for a healthy happy body.(6)

LINSEEDS Far too few people eat linseeds, in my opinion. They are a highly concentrated source of not only omega-3 fatty acids but also lignans, both of which have anti-inflammatory and antioxidant actions.(7) They have very little taste, add a nice texture and are an easy way to boost the nutrition of a dish. Also, try stirring them into your yoghurt, adding to your crumble topping, or mixing into breadcrumbs for fishcakes, pasta bakes etc..

YOGHURT Yoghurt is a good source of calcium, vitamin B-2, B-12, potassium, and magnesium.(8) Any natural yoghurt will also help boost the healthy bacteria in your system, no need to pay extra for those special ‘probiotic’ yoghurts. If you go for the fruit juice option then you’ve already ticked off over 3 of your 5 a day (did you know it’s at least 5 portions of fruit and veg a day, not upto 5?), how good is that! Oh, and the whole lot is low GI, so will fill you up until lunch. All those vitamins, minerals and fatty acids are essential for good healthy skin and will help oily or dry skin. A diet rich in healthy foods will show itself in clear, bright skin. Give my ‘skin-boost’ breakfast a go and let me know what you think.

1-http://health.learninginfo.org/benefits-oatmeal.htm

2-http://www.eatwell.gov.uk/asksam/healthydiet/fruitandvegq/#A218504

3 -http://www.bbc.co.uk/dna/h2g2/A577127

4- http://www.telegraph.co.uk/health/healthnews/7746019/Handful-of-pistachios-could-destroy-cholesterol.html

5 -http://www.healthandgoodness.com/article/pumpkin-seeds.html

6 -http://www.munchyseeds.co.uk/health-benefits-sunflower-seeds

7-http://www.good4u.co.uk/health.php

8-http://www.webmd.com/diet/features/benefits-of-yogurt

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